Running Through Illness: How to Safely Stay Active While Sick
Posted on Nov 04, 2025 under health | No Comment
For many dedicated runners, falling ill is frustrating, especially when training schedules are tight. However, understanding how to safely stay active while sick can help maintain fitness without worsening illness. The key lies in knowing when it’s okay to run and when rest is crucial.
A widely accepted guideline is the “neck rule.” If your symptoms are above the neck—such as a runny nose, nasal congestion, sneezing, or a mild sore throat—light to moderate exercise like easy running or jogging is usually safe. Exercise at a reduced intensity and duration compared to your usual routine, and listen closely to your body’s signals to avoid overexertion. Sometimes, a gentle run can even help clear nasal passages due to adrenaline’s natural decongestant effect.
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